Chia seeds are packed with fibre, helping maintain gut health and regular bowel movements. They are also rich in omega-3 fatty acids, antioxidants, and energy-boosting nutrients that keep you feeling full and satisfied. When eaten on an empty stomach, they can aid digestion and support metabolism.
However, not everyone should consume chia seeds freely. According to Dr Pranav Honnavara Srinivasan, consultant gastroenterologist at Fortis, Bengaluru, here are five types of people who should be cautious:
If you have gas, bloating or digestive issues
Chia seeds are high in fibre, which can sometimes lead to bloating or discomfort, especially when eaten in large quantities or on an empty stomach. Dr Srinivasan advises starting slow and paying attention to how your body responds.
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People with low blood pressure
Chia seeds are naturally rich in alpha linoleic acid and potassium that lower your blood pressure and might leave you feeling dizzy or weak.
If you are on blood thinners
Too much omega-3 from chia seeds can make bleeding worse.
Chia seeds are a rich source of antioxidants (Source: Freepik)
If you are allergic to sesame, mustard or flax seeds
There might be a slight chance of cross reaction with chia seeds. Watch out for signs like redness, itching or breathing issues.
If you have kidney issues
Chia seeds have phosporus and potassium that are not safe in large amounts. For most people, 1-2 teaspoons is enough. And remember, they’re super absorbent, so be sure to drink plenty of water throughout the day to avoid any tummy troubles.
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Dr Srinivasan explains that chia seeds, derived from the Salvia hispanica plant, have strong hydrophilic properties due to their soluble fibre layer. When soaked in water, they can absorb up to 10–12 times their weight in liquid, forming a gel-like texture. This gel formation, caused by mucilage — a natural polysaccharide — increases viscosity and supports digestive movement.
“The mucilage, he said, primarily located in the epidermis of the seed, forms a viscous gel upon hydration. This gel-forming capacity is attributed to the interaction of water molecules with the hydrophilic functional groups of the polysaccharide, leading to swelling and increased viscosity,” he explained.
He advises beginning with one teaspoon per day and gradually increasing intake to allow the digestive system to adapt. “Listen to your body. If you experience discomfort or difficulty swallowing, stop immediately and consult a doctor,” he says.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
